need
calcium
in your diet every day?
Did you know that you
Are you
getting enough
calcium from
your food?
ge
l
l
a
h
C
Stop by the
Calcium
Challenge
for answers to these questions and many more.
en
Ame
r
c
Cal
iu m
ealth
Bone H
n
a
ic
Do you
know the
difference between
calcium-rich and
calcium-poor
foods?
Photography ©2016 hdominguez474 • www.fotolia.com
HOW TO READ A
NUTRITION LABEL
1
. Serving Size and the Number of Servings in
the Package: Serving sizes are standardized to
make it easier to compare similar foods. Be
aware of how many servings you are
consuming.
2
. Calories: Calories equal how much energy
you get from one serving. However, it is
important to limit calories from fat.
3
. Nutrients and How Much?: Section three
represents nutrients that you need to reduce or
limit (trans fats, sodium, cholesterol, and trans
fats). According to the FDA,
5
% or less is
considered low, and more than
5
% is considered
high.
4
. Nutrients and How Much?: Section four
represents nutrients that you should increase
or maintain in your diet (calcium, vitamin A,
20
20
vitamin C, and iron). According to the FDA,
or more is considered high and less than
%
% is
considered low.
5
. Footnote: The footnote is the % Daily Value
based on a
2000
* nutrition label via FDA
calorie diet. Your daily calorie
intake may be higher or lower depending on
calories needed.
© ABH
CALCIUM CHALLENGE CARD SAMPLE
Soy Yogurt:
Serving size --> is
150
Calories-->
1
container @
calories in
1
277
grams
serving and
36
calories from fat
Nutrients --> soy yogurt is a good source
of calcium and vitamin C, does not contain
iron or vitamin A, low sodium, and low
saturated fats
Footnote --> based on a
Calcium -->
300
2000
calorie diet
milligrams
CALCIUM RICH MEAL SAMPLES
BREAKFAST:
Total Ca:
1
container =
300
mg
15
.
kiwi =
60
mg
1
slice =
70
430
mg
mg
LUNCH:
Total Ca:
45
.
oz =
300
mg
34
/
cup =
240
mg
1
plum, raw =
10
550
mg
mg
DINNER:
Total Ca:
35
.
250
oz =
mg
1
cup =
40
mg
34
/
cup =
20
mg
Total Ca :
310
1290
mg
mg